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15-Minute Vinyasa Flow Yoga | Energy and Flexibility
In this 15-minute yoga audio, I'll help you energize your day and ignite your spirit.❤️Welcome to the Baptiste Power Vinyasa Flow Yoga with Kari podcast Our mission is to create high-quality yoga audios. In these episodes, you will find simple, but powerful yoga and meditation practices. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to join our family!
SUBSCRIBE to the podcast to join our yoga and recovery family!
Discover new yoga practices and recovery-themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
- - - - - - - - -
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery-themed yoga practices. This is your one-stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this episode.
- - - - - - - - -
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
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⌚ SCHEDULE: ⌚
New yoga and recovery videos EVERY Monday
👉 Subscribe to my channel. And press the bell🔔 icon.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://bit.ly/3yCNqxe
❤ Facebook: https://bit.ly/3LdrqAN
❤ Website: https://www.luminousrecoveryyoga.com/
❤Patreon: https://bit.ly/3CaKmuY
- - - - - - - - - -
📧 For Business Inquiries
📧 Mail: [email protected]
⚠️ "DISCLAIMER:⚠️ This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONAL purpose only. ⚠️
⭐ Thanks a lot for listening
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5 Minute Vinyasa Flow Yoga
In this short 5-minute yoga video, I'll help you energize your day and ignite your spirit. With 5 simple poses, you'll be able to relax and center yourself, prepare your mind and body for the day ahead, and feel more positive and motivated.
If you're looking for a quick and easy way to energize your day, then this 5-minute yoga video is perfect for you! This simple routine will help you to relax, clear your mind, and feel refreshed and motivated for the day ahead. Give it a try today and see how you feel!❤️Welcome to the Baptiste Power Vinyasa Flow Yoga with Kari podcast Our mission is to create high-quality yoga audios. In these episodes, you will find simple, but powerful yoga and meditation practices. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to join our family!
SUBSCRIBE to the podcast to join our yoga and recovery family!
Discover new yoga practices and recovery-themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
- - - - - - - - -
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery-themed yoga practices. This is your one-stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this episode.
- - - - - - - - -
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
- - - - - - - -
⌚ SCHEDULE: ⌚
New yoga and recovery videos EVERY Monday
👉 Subscribe to my channel. And press the bell🔔 icon.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://bit.ly/3yCNqxe
❤ Facebook: https://bit.ly/3LdrqAN
❤ Website: https://www.luminousrecoveryyoga.com/
❤Patreon: https://bit.ly/3CaKmuY
- - - - - - - - - -
📧 For Business Inquiries
📧 Mail: [email protected]
⚠️ "DISCLAIMER:⚠️ This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONAL purpose only. ⚠️
⭐ Thanks a lot for listening
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15 Minute | Vinyasa Yoga Flow | Luminous Recovery Yoga
❤️Welcome to the Baptiste Power Vinyasa Flow Yoga with Kari podcast Our mission is to create high-quality yoga audios. In these episodes you will find simple, but powerful yoga and meditation practices. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to join our family!
SUBSCRIBE to the podcast to join our yoga and recovery family!
Discover new yoga practices and recovery-themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
- - - - - - - - -
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery-themed yoga practices. This is your one-stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this episode.
- - - - - - - - -
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
- - - - - - - - -
⌚ SCHEDULE: ⌚
New yoga and recovery videos EVERY Monday
👉 Subscribe to my channel. And press the bell🔔 icon.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://bit.ly/3yCNqxe
❤ Facebook: https://bit.ly/3LdrqAN
❤ Website: https://www.luminousrecoveryyoga.com/
❤Patreon: https://bit.ly/3CaKmuY
- - - - - - - - - -
📧 For Business Inquiries
📧 Mail: [email protected]
⚠️ "DISCLAIMER:⚠️ This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONAL purpose only. ⚠️
⭐ Thanks a lot for listening
-
15 Minute Mindfulness Meditation | Body Scan
❤️Welcome to the Baptiste Power Vinyasa Flow Yoga with Kari podcast Our mission is to create high-quality yoga audios. In these episodes you will find simple, but powerful yoga and meditation practices. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to join our family!
SUBSCRIBE to the podcast to join our yoga and recovery family!
Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
- - - - - - - - -
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery themed yoga practices. This is your one stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this episode?
- - - - - - - - -
➡️➡️➡️Sign up for a FREE class with me: https://www.luminousrecoveryyoga.com/free-class
- - - - - - - - -
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
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Sometimes yoga teachers say the darndest things. 🤪
I went to a yoga class this week and the teacher said something that made my butt clench.
I understood the intention around it. I get what she was trying to say (perhaps) but it came out in such a way that was kinda triggering.
I think what she wanted was for us to be mindful. To pay attention to what we were doing, especially if we started to get fatigued.
But here’s how it came out…Yoga teacher: “And even if we take crescent lunge a hundred times, do it perfectly every time.”
😬A guy in the class actually laughed out loud when she said it. 😂
This brought back old memories of a time where I was so determined to nail a pose perfectly that I ended up hurting myself—physically and emotionally. For instance, I wanted to nail wheel pose so badly, because I thought not being able to do it meant something about me.
If there’s one word I do not like to hear in my yoga class, it’s the “p” word—perfect.
I am a recovering perfectionist. Hearing that I’m supposed to do it perfectly every time is a recipe for absolute disaster.
I cannot not—no, will not—do it perfectly every time. I have practiced my @$$ off to get better at not being a perfectionist. Sometimes, I have to work at not doing imperfect perfectly. It gets kind of meta—and I don’t mean Facebook. Lol
Maybe you can relate—I need to throw perfect out the window. Rather than focusing on any form of perfection, I’m reaching for mindfulness. Mindfulness requires my awareness, focus, and attention to the present moment.
When I’m practicing being mindful, I can be more accepting of my thoughts, feelings, and bodily sensations in the present moment.
I will take mindfulness over perfection any day. If I’m being mindful, then I can feel when I’m fatigued and take a rest, rather than drilling through it because I want to be perfect. Do you see the distinction?
Some could argue that striving for perfection is a way to improve and grow. While improvement may be desirable, it’s important to remember that yoga is a personal journey, and growth comes from self-awareness and self-compassion, not from chasing an unattainable standard.
This week’s episode of Baptiste Power Vinyasa Flow Yoga with Kari is a 15 minute mindfulness meditation. In mindfulness meditation we are sitting in the simplicity of the present moment.
In this meditation the focus is on your breath, hands, feet, and the crown of your head.
Mindfulness meditation is a way to interact with yourself in the present moment through anchors like the breath and bodily sensation. While simple, these are powerful tools for getting the mind and the body in the same place at the same time—they are happening right now.
I do not assume malice on the part of the yoga teacher this week. I think what she really wanted was for us to pay attention. Asking students to pay attention feels a little less severe than asking for perfection.
I'd love to hear your thoughts on this topic.
Have you ever felt pressure to be perfect in your yoga practice or in other areas of your life? How do you approach mindfulness in your daily routine? Feel free to reply to this email or leave a comment on the video.
I hope you find this meditation practice useful. If you enjoy it, please consider hitting the like button, leaving a comment, and subscribing to my YouTube channel.
With love,
~Kari
⌚ SCHEDULE: ⌚
New yoga and recovery videos EVERY Monday
👉 Subscribe to my channel. And press the bell🔔 icon.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://bit.ly/3yCNqxe
❤ Facebook: https://bit.ly/3LdrqAN
❤ Website: https://www.luminousrecoveryyoga.com/
❤Patreon: https://bit.ly/3CaKmuY
- - - - - - - - - -
📧 For Business Inquiries
📧 Mail: [email protected]
⚠️ "DISCLAIMER:⚠️ This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONAL purpose only. ⚠️
⭐ Thanks a lot for listening
Transcripts:
=====================
15 minute mindfulness meditation
===Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptiste Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every week just for you.
Plus, if you join my Patreon, I will include extra bonus content like weekly meditations. Longer practice recordings and special surprises just for Patreon members. Your support means the world to me. Alright, sweet friend. Practice on.
Hello my friend. Let's meditate. Start by finding a comfortable seat, something underneath you like blocks, [00:01:00] bolster, a meditation cushion, or even a pillow. To create a little height so that your hips are a little bit higher than your knees.
Find a comfortable resting position for your hands. That could be palms face down, palms face up, or even one hand resting inside of the other with your thumb tips touching.
Lift your shoulders up to your ears. Roll them down your back and lift the crown of your head up towards the ceiling.
If it's comfortable to you, close your eyes or find a gentle resting position where you can set soft gaze.[00:02:00]
Start by noticing the sound of your breath,
even if there are other sounds happening around you.
Identify your sound.
This sound may be undetectable to others,
but to you, it is the sound of your life moving in and out of your body.
Notice the [00:03:00] effortlessness
of the breath flowing in and out.
Now bring your attention to the sensation of breath.
Notice the way it feels when the breath first enters the nostrils,
the cool burst of air. When it enters your nose,[00:04:00]
notice how the breath feels as it moves into your nasal cavity,
down your throat.
And fills your lungs and your belly.
Notice the sensation of the rise and fall of your belly and chest.
And then notice the way the breath feels when it leaves the body[00:05:00]
as the chest and belly compress. The air moves through your throat,
out of your nasal cavity, and exits through your nose with a warm, slow exit.
Just continue to notice these sensations.
And now bring your attention to your [00:06:00] hands.
Notice the weight of your hands
as they rest on your legs.
Notice the sensations that you feel or don't.
Notice if there's any temperature,
cool or warm, possibly neutral.[00:07:00]
Notice your thumbs.
Four fingers,
middle fingers,
ring fingers, and your pinky fingers.
Notice the palms of your hands
and the backs of your hands.
And then notice your feet,[00:08:00]
the weight of your feet.
Notice the points of contact between your feet and the floor, or any other parts of your body or your feet are touching.
Notice any sensations.
Notice the temperature.
Notice your [00:09:00] big toes.
Second toe,
third toe,
fourth toes
in your pinky toes.
The soul of your foot
and the tops your feet.
Now bring your attention to the crown of your head. Lift the crown of your head a little bit taller.[00:10:00]
Notice any sensations or tingling at the crown of your head.
Or maybe not,
but either way, place your attention there.
And then bring your awareness back to your breath.
The gentle rise and fall[00:11:00]
stay anchored into the physical sensation of your breath.
Hands
your feet,
the crown of your head.
Notice the way the breath moves effortlessly in and out.[00:12:00]
We'll spend two minutes. And silence together.[00:13:00]
Long, full, intentional breathing,
and slowly [00:14:00] empty it.
Drop your chin to your chest and take some neck rolls. Gently move your head from side to side.
Reach your arms up overhead, interlace all 10 fingers. Flip your palms to the ceiling and ground into your sitting bones
now, then bring your hands to your knees or the floor right in front of you. Take a couple cat cows just from your seat. Roll your chest and shoulders front to back,
break up any tension,[00:15:00]
and then come to a neutral seat with your palms touching at the center of your chest.
Take this final moment of your practice.
Notice how you feel.
You don't have to call it anything or name it.
Just notice.
Bring your thumbs to the center of your forehead. Bow your head towards your heart
in honor of you and me in this practice that we share. I bow to you my friend and [00:16:00] say namaste..
Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.
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15 Minute | Hands Free Yoga Practice | No Downward Dog | Luminous Recovery Yoga
❤️Welcome to the Baptiste Power Vinyasa Flow Yoga with Kari podcast Our mission is to create high-quality yoga audios. In these episodes you will find simple, but powerful yoga and meditation practices. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to join our family!
SUBSCRIBE to the podcast to join our yoga and recovery family!
Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
- - - - - - - - -
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery themed yoga practices. This is your one stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this video ?
- - - - - - - - -
➡️➡️➡️Sign up for a FREE class with me: https://www.luminousrecoveryyoga.com/free-class
- - - - - - - - -
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
- - - - - - - - -
Ever wake up feeling like your body played a game of 'pin the pain on the random body part' while you slept? 🤔
Bodies are like mischievous little gremlins sometimes, causing all sorts of unexpected aches and discomfort. One morning you're feeling like a well-oiled machine, and the next, you've got a thumb that's staging a protest.
Body’s are weird, right?
Like, majestic, necessary, and strange.
As my wise mentor once said, we're all just meat wads on this dirt ball, trying to make sense of it all! 🤷♀️
That’s how I felt this week when I woke up with my hand hurting. It wasn’t even the whole hand. It was my thumb knuckle down to my wrist. The other four fingers were fine, but my thumb was throbbing.
This week, my rebellious thumb decided to take center stage, refusing to grip or bear weight without causing me a world of hurt. But hey, I'm nothing if not adaptable!
Introducing this week's episode of Baptiste Power Vinyasa Flow Yoga with Kari: Hand's Free Yoga! This collection of YouTube yoga practices is designed for all of life's weird and unpredictable moments, giving you a little bit of something for everything.
One thing I’ve stopped teaching in the last year is to “stack your shoulder over your wrist.”
This is something you commonly hear taught in yoga classes.
When you stack your shoulder over your wrist, your wrist is at a full 90 degree angle, and that’s a ton of pressure on the wrist joint. If you place your hands just a bit in front of your shoulders, it removes some of this pressure. For me, that feels a lot better.
Next time you’re in a plank or table top position, see how that feels for you. Anyway, the pain in my thumb went away after like three days, but they were a miserable three days. I struggled to unzip anything, and couldn’t get a grip if my life depended on it.
There’s a metaphor in there somewhere. 😂
I hope you find this practice useful. Even if your hand isn’t hurting, you can give it a try and see how it feels for you. It’s good to know what’s possible before we need it so we can create variety when we do need it.
This 15 minute practice requires zero planking or down dogging. Those poses can place a lot of pressure in the wrists and hands.
If you’re curious about taking a longer class with me, I teach several live classes every week.
Classes are recorded and put into a library. So, if live classes aren't your thing, you can take the class anytime you like.
If you ever wake up with any phantom pains and need some help with how you can adjust your yoga practice accordingly, feel free to message me anytime.
I would love to help you troubleshoot your body.
Afterall, we’re just meat wads on the dirt ball trying to get a grip, right? 😂
I’m here if you need me. Feel free to reach out anytime.
With love,
~Kari
⌚ SCHEDULE: ⌚
New yoga and recovery videos EVERY Monday
👉 Subscribe to my channel. And press the bell🔔 icon.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://bit.ly/3yCNqxe
❤ Facebook: https://bit.ly/3LdrqAN
❤ Website: https://www.luminousrecoveryyoga.com/
❤Patreon: https://bit.ly/3CaKmuY
- - - - - - - - - -
📧 For Business Inquiries
📧 Mail: [email protected]
⚠️ "DISCLAIMER:⚠️ This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONAL purpose only. ⚠️
⭐ Thanks a lot for listening
Transcripts:
-----------------------------------------------
No hands yoga
===Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptiste Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every.
Just for you. Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend. Practice on.
Hello my friend. Let's practice. Begin standing at the top of your mat.
Feet hip width apart. Soften [00:01:00] the knees. Pick up all 10 of your toes, stretch your toes out, and lift the front of your pelvis towards your belly button. Start with your arms by your sides and look to the horizon. Set your eyes to one point and begin to notice your breath.
The gentle inhale and exhale.
Reach your arms over your head. Look up at your fingers. Take a full breath in. Bow forward with your exhale. Soften at the knees and fold. Catch opposite elbows for ragdoll pose. Open your feet at least hip width, maybe even a little bit wider, and [00:02:00] allow the weight of your head and your arms to create some opening in the backside of your body.
You can sway from side to side. Shake your head out. Yes and no.
Notice the way the breath shifts and changes when you fold,
gently hug your belly and towards your spine.
Release your elbows. Bring your hands to your hips. Press into your feet. Stand up. Reach your arms over your head. Take a full breath in. Bow forward with your exhaled breath halfway lift. Press your palms to your shins. Stretch the crown of your head forward. Draw your shoulder blades into your [00:03:00] spine.
Lengthen from tailbone to crown. Inhale, bow forward. Press down. Rise up mountain pose. Bow forward with your exhaled breath, halfway. Lift length and tailbone to crown. Fold forward. Exhale, press down. Rise up high mountain. Bow forward with your exhale. Soften at the knees on your way down. Halfway lift, take a breath.
Shoulder blades draw in. Bow forward. Exhale. One more like this. Breath in. Rise up. Bow forward. Halfway lift. Take a breath forward fold. [00:04:00] Press down. Rise up. Mountain pose. Arms. Reach over your head. Bring your palms to touch at the center of your chest. Pause here a moment. Pick your left foot up, step it behind you.
Crescent lunge. Take a step back with the ball of your foot on the floor. Your heel stacked over the ball of your foot and bend your front knee. You decide how far apart your feet are. Front to back, left to right. Reach your arms up over.
Palms face in. Spread your fingers wide.
Find a bend in your back knee. When you bend your back knee, you create more access to your pelvis. Lift the front of your pelvis towards your belly button and gently pull your belly into your spine. Set your eyes [00:05:00] and breathe.
Bring your right hand to your low back, stretch your left fingertips forward, and begin to turn your ribcage to the right. For an open armed twist, you can keep your right hand on your low back or gently pull your hand away from your low back and extend your fingers in front of you and behind.
You're here for 3, 2, 1 Warrior two unravel your twist ground, your back foot sweep open. Try this today. Point your thumbs up towards the sky and draw your shoulder blades into your spine. Allow the crown of your head to stack over your shoulders. Shoulders to stack over, hips and bend [00:06:00] your front. Set your eyes to one point
Reverse warrior. Reach your right hand up. Press down through your right heel and stretch your right fingers away from your foot. Lengthen through the whole right side of your body.
Now straighten your front leg. Triangle pose. Reach forward and you could place your right fingertips on your right shin, or even reach for a block or the floor. Decide what works best for you today.
Soften your elbows a bit. Draw your shoulder blades into your spine. Set your gaze to one point and find your breath.[00:07:00]
Take a big inhale and stay. For the exhale. Bring your left hand to the floor. Turn and face the front of your mat, and step to the top. Halfway lift forward fold. Reach your arms up over your head, palms touch at the center of your chest. Lift your right leg up, step it behind you. Crescent lunge. Remember you choose the distance between your feet, front to back, left to right, your heel, stay stacked over the ball of your foot, and then reach your arms up overhead.
Engage your inner thighs by gently drawing your thighs towards the center. Hug in and express out through your hands. [00:08:00] Find the gentle breath in and out.
Bring your left hand to your low back. Stretch your right fingers forward and start to spin your ribcage to the left for an open arm twist. You can keep your left hand at your low back, or you can begin to extend your fingers behind you and find the full extension fingertip to fingertip you decide what works best for your body today.
Keep breathing for three, two. One Warrior two unravel your twist ground, your back foot sweep open. Stretch your fingers front and back, and point your thumbs up towards the sky. Imagine you are [00:09:00] trying to draw your heels together by energetically hugging your heels towards the center to turn your inner thighs on.
Hug your belly in and stand.
Now ground down through your front left heel reverse warrior. Reach your left hand to the sky. Push your foot down and reach your fingers up to lengthen through the whole left side of your body.
Straighten your leg and make your way into triangle pose. Stretch your hands high and low. You can touch your fingers to your shin, maybe your knee, or even reach for a block or the floor. Keep drawing your heels in towards center to keep your inner thighs engaged. Push into the floor [00:10:00] and express out through your hands.
Breathe.
Take a breath in. Bring your right hand to the floor. Lower all the way down to your belly locust pose. Start with your palms pointing up today. Lift your arms and legs off the floor and draw your shoulder blades into your spine.
Stretch the crown of your head forward. Engage your feet by pointing your toes. You're here for 5, 4, 3, 2, 1. Lower everything down to the floor. Bring one ear to the mat,[00:11:00]
and then we'll do it one more time. Back to Locust pose. Lift everything off the floor, your arms, your legs. Draw your shoulders into your spine. Stretch the crown of your head. Forward for 5, 4, 3, 2, 1. Lower down. Bring your opposite ear to the floor.
Flip over onto your back bridge pose. Put your feet on the floor. Hip width. Push your feet down and lift your pelvis up towards the sky. Press your arms down by your sides, with your palms facing down, and lift the center of your chest up. We're here for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Lower [00:12:00] down soup pine, but.
Bring the souls of your feet to touch. Let your knees fall open and rest your hands on your belly.
Just notice you're breathing.
Happy baby. Reach for the pinky toe edges of your feet. If you can't reach your feet today, you can catch your knees or maybe your shins and take some movement, roll around from side to side, maybe straighten one leg and then the other. Find what feels good to you.
And then release your feet. Open your arms into a T. [00:13:00] Pull your knees to your chest. Drop your knees to the right. Turn your gaze to the left.
Then gently pull your knees back to the center, drop your knees to the left, turn your gaze to the right.
Pull your knees back to the center. Give yourself a squeeze. Hug your knees to your chest and pull yourself in tight,
and then make your way into Savasana. Come to lie down on your back. If it doesn't feel good to lie on your [00:14:00] back, you can roll over to your side or find a resting pose that will just give you a couple of minutes to relax.
We won't be here for long, but just long enough to appreciate a moment of stillness.
Take a long, full, deep breath in[00:15:00]
and slowly empty it.
Wiggle your fingers and your toes. Circle your ankles and your wrists.
Reach your arms overhead for a full body stretch and point your toes.
Pull your knees to your chest, and if it's comfortable to you, roll over to your favorite side
and then gently. Make your way up to a seat.
Bring your palms to touch at the center of your chest. Pause here a moment. Notice how you feel. You don't have to call it anything or name it. Noticing is enough.
And then bring your thumbs to the center of your forehead. [00:16:00] Bow your head towards your heart,
in honor of you and me and this practice that we share. I'm bow to you, my friend and say namaste.
Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.
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75 Minute Yoga Practice with Meditation | Power Yoga | Making choices on the mat
❤️Welcome to the Luminous Recovery Yoga YouTube channel! Our mission is to create high-quality yoga audios for people in Twelve Step Recovery programs. In these audios you will find simple, but powerful yoga and meditation practices that support sustainable recovery. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to the channel to join our recovery family! Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
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I haven’t done this in a while (that may or may not be true 😂), but this weekend I binged a new Netflix show called Beef.
It was 💯 percent binge worthy TV. It starred Ali Wong and was the perfect combination of should I laugh or cry right now.
I absolutely loved it and I highly recommend it. The show is about two people who get into a road rage incident that turns into a full-blown obsession.
It’s kinda wild.In truth, I’m the person that will spend more time trying to decide what to watch rather than actually watching a show.
Being bogged down with a million choices overwhelms me and puts me into decision paralysis.
Sometimes Netflix feels like actual hell.Maybe you can relate, {{ subscriber.first_name }} —I love when people make recommendations because at least it’s vetted.
Somebody found this show worth watching, and so I can relax into my decision.
Until, of course, the show is over and then I have to start the process all over again. 🤦♀️The same is true for me when I’m trying to decide on a yoga class.
Whether it’s staring blankly at a live class schedule or trying to decide on a class to take from a video-on-demand service, I become overwhelmed by all the choices.
What if I don’t like the teacher or the style?What if I get halfway in and the class is too hard or easy?
These are things that can take me out of the moment when I’m practicing, especially with a new teacher.
This is what I appreciate about being a one woman (& Katie!) show.
If you like my teaching and style then it removes the friction.It takes the guesswork out of the equation so you can relax into the experience knowing you have a teacher that has your back (and your hamstrings and your tight shoulders).
You have the option of attending live or on-demand classes. The only decision you really need to make is when will I take this class?
In this week’s episode of Baptiste Power Vinyasa Yoga with Kari podcast—I’m offering you a full length class! Rather than talking about how great it is, I’d rather show you.
This is a 60 minute class with about 8 minutes of seated meditation at the end. It’s powerful, and might get you a little sweaty, but you’ll feel focused and calm.
If you enjoy this class, consider there’s a whole library of classes just waiting for you!Every class is different, but the important parts remain consistent—the quality of instruction, the clarity of my speaking, and plenty of choices for you to scale the intensity up or down depending on how you feel that day.
With five live classes a week, plus a full library of on-demand classes, that’s like the Netflix equivalent of Downton Abbey—you’ll be set for awhile.
If you're curious about taking a live class with me,
here’s one for free!Click this button and we’ll get you into a live class ASAP.
Heck, yes I want a free class, Kari!
If nothing else, take my Netflix recommendation and add it to your queue. You can’t go wrong with Ali Wong (I didn’t exactly mean for that to rhyme, 😂 but that’s where we are today!)
With love,
~Kari
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75 Minute Making Choices practice
===Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptist Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every week just for you.
Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend, practice on. So wonderful to be here with you today. Let's get started in child's pose.
Make your way to your mat. And you can open your knees or keep them closer [00:01:00] together or find something in between that feels comfortable to you. Child's pose isn't comfortable for everyone, so find your way into a pose that works. It might include something under your forehead, like a block or stacked hands.
So take a moment to settle yourself into the pose
and then find your breath.
And by find your breath, I mean make conscious contact with your breath. Become aware on purpose that you are breathing.
And then take a moment to notice how you feel
[00:02:00] physically, emotionally, mentally.
Just a little check in. How am I feeling today?
Spread your fingers out. Press your palms down and find a little engagement by drawing your belly into your spine. Doesn't have to be much, but just a little. Pull in, hug in action,
and then walk your hands over to the right side of your.
Stretch your left fingers forward and lengthen from your left fingers all the way through your left hip,
and then come back to the center. Walk your hands over to [00:03:00] the left. Stretch your right fingers forward and lengthen from fingers to hip.
And then come back to the center. Shift forward to a tabletop position. Start by dropping your belly and lifting the center of your chest. This is cow pose. Take a full round of breath here in and out, and then push the floor away, round your upper back cat pose. Stay here for a full round of breath in.
And out and now start to move your body through some rounds of cat and cow moving your body with your breath in any way that you see fit. This could be side to side circles with your neck and your tailbone [00:04:00] invite in creativity to your movement, where the movement really becomes an expression of you, of what you need to have happen for yourself today.
This is your practice and there is no cookie cutter practice. What I love about practicing yoga is that we get to be who we are today, not yesterday, not who we might be tomorrow, but what is true for you.
You can try turning your fingers to face your knees or a different hand position. I like the forearms. That's another thing that you can do to experiment with sensation is placing your hands in different locations to see what happens. To be curious about what becomes possible.
The mat is a place where [00:05:00] we can begin to experiment with possibility. What happens if, what happens if I move my hands? What happens if I straighten my leg? What happens if I open my knees wider? There just brings in this space for possibility.
Come back to neutral. Reach your right hand to the sky. Right hand to the sky. Take a little twist and open up and then thread the needle. Thread your right arm underneath your left arm. Bring your right ear to either the floor or a block if it feels like a strain. To reach the floor, put a block underneath your ear and then see how it feels to slide your left hand forward.
Now you can keep your fingers tinted if that feels more stable.
Now you can stay [00:06:00] here. Great place to stay, or you can pull your left fingertips back in front of your face, shift the weight into your right knee and straighten your left leg. Start there and then if you want a little more, float your left leg off the floor and play with your balance a little bit and just see what's possible.
You're already so close to the floor. If you fall, you just roll.
And then set your foot down. Pull your knee in, sweep your right arm. Back up. Look at your fingers and linger for a moment. Cat cow.
And then we'll take the other side. Stretch your left fingers to the sky. Start here by pressing your right hand down, lifting your left hand up and twisting your chest open. And now thread the needle. Left arm comes under right. Your ear comes to the floor or a block [00:07:00] and you can try sliding your right hand forward.
See how that feels.
And you could stay here. Good place to stay. Or you can pull your fingers back in front of your face. Shift the weight into your left knee. Start by straightening your right leg and putting your toes on the floor. Now if you're ready to play a little further, you can float your foot up and play with balance.
Keep pushing through your extended heel so you're creating an active right foot.
And then set your foot down. Pull your knee in, sweep your left arm up. Linger here a moment, cat cow. Place your hand down, move your spine, and then meet me in downward facing dog. After you finish that round of cat cow, lift your tailbone to the sky and start by walking your dog [00:08:00] out. Pedal your legs, shift your weight, sway your hips.
Welcome yourself back to Downward Dog. This is a pose that we take frequently, and so finding a sustainable downward dog, something you can return to over and over. So that might require wider hands and feet, maybe a shorter stance. Again, what happens if is the question,
straighten your right leg behind you. Bring your heel to your bum cheek and open up your hip Stack right hip on top of left. Point your foot. Flex your foot. Circle your ankle, the knee or the hip. Take any movement on that right leg that feels good.
Make your way to three-legged dogs. Straighten your legs all five toes. Point down. Pull your knee to your chest. Hug into center line and squeeze. [00:09:00] Set your foot back down. Take your left leg behind you. Bring your heel to your bum cheek. Open up your hip flex point circle. Make any movement at the joints.
That feels good.
Straighten your leg. Three-legged dog, knee to chest. Hug it in and squeeze. Set your foot down. Pick your heels up, bend your knees. Look forward. Step to the top of your mat. Halfway lift. Pause here a moment. Palms to shins. Draw your shoulder blades into your spine. Stretch the crown of your head. Forward in the opposite direction.
As your tailbone, take a breath in. Rag doll. Fold over your thighs. Catch your elbows and open up your feet. Pick up all 10 toes. Spread your toes out. Stretch the skin on the bottoms of your feet and maybe rock from side to [00:10:00] side. Sway. Shift the weight from one foot into the other. Play with your equilibrium.
Play with your center of gravity.
Allow the weight of your head and your arms to remain a passive stretch so that you're creating some opening in the backside of your body.
Release your elbows. Bring your hands to your hips. Press into your feet. Stand up. Reach your arms over your head. Make loose fists with your hands and circle your wrists in one direction, and then the opposite direction. Now interlace all 10 of your fingers. Flip your palms to the ceiling, press into your feet and push your palms up to the.[00:11:00]
And then bring your hands to touch at the center of your chest. Plug your thumbs right into the center of your chest, right into your sternum. Make a kinesthetic connection with yourself. And then let's join our voices together in the sound of Om. Take a breath in.
Oh,
soften at your knees. Press your heels down, reach up. Mountain pose, bow forward. Exhale, soften at the knees. On your way down. Let your head fall. Palms to shins. Stretch the crown of your head forward. Downward facing dog. Plant your hands. Walk your [00:12:00] feet straight to the back of your mat. Set your eyes between your toes and keep that softness in your knees.
Take a breath,
pick your heels up, bend your knees. Look forward. Step to the top of your mat. Halfway lift. Inhale, bow forward mountain pose. Stand up homes touch at the center of your chest. Pause. We keep coming back. Here. We return to this place. Reach your arms up. Mountain pose, bow forward. Exhale halfway lift. Take your breath, cat cow.
Come to all fours. Move your body.
And then meet me in downward facing dog.[00:13:00]
Pick up your heels, bend your knees, look forward. Travel to the top halfway lift. Shoulder blades draw in, bow forward. Exhale, stand up tall. Press into your feet. Rise up, bow forward. Exhale halfway. Lift. Shoulder blades, draw in. Camel pose. Come to all fours. Stand up on your knees. Bring your hands to your hips.
Start by taking a breath to lift the front side of your body and then slowly lift your pelvis forward. Keep drawing your shoulder blades into your spine just like you've been practicing. In halfway lift. Integrate your shoulders to the.
With an inhale, come back up. Plant your hands hovering tabletop. Tuck your toes under your heels and hover your knees and shins. [00:14:00] Just a couple inches off the mat. You're here for 5, 4, 3, 2, 1 down dog. Push the floor away. Take a breath.
Pick your heels up, bend your knees. Look forward. Travel to the top of your mat. Halfway. Lift shoulders in. Bow forward. Stand up tall mountain pose. Palms touch at the center of your chest. We keep coming back. Arms. Reach up. Breath in. Bow forward. Exhale. Halfway lift shoulder blades, draw in, pause here a moment.
Keep drawing those shoulder blades in. Now. Keep that shoulder integration plank pose. Plant your hands. Keep drawing your shoulder blades into your spine. You're creating neutral. So imagine that your plank pose was actually mountain pose with the crown of your head reaching forward and your heels pressing [00:15:00] back.
You're here for 5, 4, 3, 2, 1 down dog. Push the floor away. Take a breath,
kick your heels up, bend your knees. Look forward. Travel to the top. Halfway. Lift shoulders in. Bow forward. Stand up tall. Palms touch at your chest. We keep coming back. Arms. Reach up. Inhale bow forward Ex. Halfway lift shoulder blades, draw in, pause here. Keep the crown of your head reaching forward. Make your way back to plank pose.
Create neutral. Plant your hands. Keep that shoulder integration. This time you can lower towards the floor. And then make your way into up dog or cobra. Lift your chest downward facing dog tailbone [00:16:00] to the sky. Eyes between your toes. Take a breath.
Pick your heels up. Bend your knees. Look forward. Travel to the top halfway. Lift shoulders in. Bow forward mountain pose. Stand up tall. Palms touch at your chest. Pause arms. Reach up. Breath in. Chair pose. Lower your booty towards the floor. Bend your knees, take space between your feet. Your big toes could touch.
Or maybe they don't. There is no compulsion to have your toes touching. It's really about creating a sustainable base with your feet, press your heels down, lift your toes up, and spread your toes out. And you can keep your toes lifted or gently, lightly rest them on the floor. But the weight is in the the balls of your feet and your heels.
Now stretch your fingers up. [00:17:00] Hug your belly in for 5, 4, 3, 2, 1. Bow forward. Nice work. Halfway lift. Shoulder blades, draw in left foot back. Warrior one. Take a generous step. Ground your foot at an angle, ground in through your feet. Now notice if you're taking enough space between your feet, would you benefit from a wider, longer base?
Just be at play in the possibility. What happens if, draw your belly in, soften it the elbows, and pull your shoulder blades into your spine. Now keep that shoulder integration, interlace your hands behind your back. Stretch your knuckles down towards the floor. Lift the center of your chest up. Keep drawing your shoulders and towards your spine.
And now bow forward. Humble warrior Bow over your front right thigh. You might rest on your thigh. You might fall inside of your [00:18:00] thigh, but keep a strong grip on your hands. Hold the bases of your palms towards your center. Even if they don't touch, they don't have to touch. But just keep that strong grip with your hands.
With an inhale, rise back up Warrior.
Make your way to the floor and take a vinyasa. That could be a cat cow, a camel plank, plank to updo. Remember all of the choices and we go through all of those choices at the beginning of class to set up the standard that you have a choice. Stretch your left leg behind you. Push through your heel warrior one.
Step your foot forward, ground into your feet and rise. Notice the space between your feet. Press into your heels and lift the crown of your head up. And then draw your shoulders in. And [00:19:00] now interlace your hands behind your back. Stretch your knuckles down. Start by lifting the center of your chest. When you compress the back, you open up the front.
Take a breath. Humble warrior bow forward. Set your eyes somewhere. It could be your back big toe could be one unmoving point on the horizon. But when you set your eyes, you set your mind to focus and be present in the here and now. Notice your breath.
Press your heels down. Rise back up. Warrior one. Take a breath. Plant your hands to the floor. Look forward. Step to the top. Halfway lift. Inhale, shoulder blades in. Bow forward. Stand up. Press down. Reach and rise. Palms touch [00:20:00] at your chest. Take a breath in. Chair pose, bend your knees. Inhale, bow forward halfway.
Lift shoulder blades in. Right foot back Warrior one. Take a generous step. Press your heels down and rise. Take an inhale, interlace your hands behind your back. Stretch your knuckles down. Lift the center of your chest, bow forward, humble warrior.
Rise back up. Warrior one, warrior two. Open up your back foot, stretch fingertip to fingertip. See how it feels to point your thumbs up towards the ceiling. And then look straight in front of you rather than over your extended middle finger. Look right in front of you and see if that causes your head, your shoulders, and your hips to stack in one line.[00:21:00]
Now, keep shoulder integration. Draw shoulder blades into spine, and if you want to, you can flip your palms back down and look forward, but keep the same integrity the stacking, the drawing in.
Reverse warrior. Stretch your right hand to the, your left hand to the sky.
Bring your hands to the floor. Make your way through a flow. A cat cow, a camel plank, plank to updo. Or maybe you skip it all and you just meet me back in downward dog. Just remember you have choices. We're normalizing choice. It's just a normal part of our practice that you get to choose. Stretch your right leg behind you.
Push through your heel warrior. One step your foot forward. Might take a couple steps to get your foot there. Good. Reach your arms up overhead. Take a breath. Interlace [00:22:00] your hands behind your back. Stretch your knuckles down. Lift the center of your chest up. Bow forward. Humble warrior. Take a.
Rise back up. Warrior one, open up warrior two. Let's do the same thing here. Flip your thumbs to face up. Look straight in front of you, and draw your shoulder blades in and feel that mighty shoulder. Integration, everything, drawing and hugging into your center line. Now you can stay here or you can flip your palms down and look forward.
You choose, but keep that integration, that drawing, and hugging into Center Reverse Warrior.
Bring your hands to the floor. Look forward, step forward. Halfway Lift Shoulder blades in [00:23:00] Bow forward. Exhale, stand up Tall mountain palms. Touch at the center of your chest. Take a. Chair pose. Bend your knees, breath in. Fold forward halfway. Lift Shoulder blades, draw in left foot back. Warrior one. Press your feet down.
Rise up.
Interlace your hands behind your back. Stretch your knuckles down. Lift your chest up. Bow forward. Humble warrior. A change is coming. We're gonna play here a little bit. Keep the bind behind your back. Look forward instead of back. And start to bump your left foot up and balance on your right foot. See how it feels to do a little balancing with your hands behind your back.
You can also let your [00:24:00] hands go if that doesn't work for you. Nice work. Just be at play. See what's possible for you. We'll meet in Warrior two. Release your bind. Step your foot back. Nice work. Everyone. Reverse warrior. Reach your hand to the sky side plank. Bring your left hand to the top of your mat. You can put your left knee on the floor or you can roll to the pinky toe side edge of your left foot.
Your left hand is your base. Your left leg is your base, whether it's your knee or your foot. Nice work. Now maybe you wanna play and lift that top leg up. Push through your heel. Engage your thigh for 3, 2, 1. Plant your hands and take a flow. Remember your choices, cat, cow, camel, plank, plank to updo. Just do the next right thing.[00:25:00]
Meet me in downward facing.
Stretch your left leg behind you. Step through Warrior one. Rise up. Interlace your hands behind your back. Stretch your knuckles down. Lift the center of your chest up. Bow forward. Humble warrior. Now this time look forward. Start to balance on your left foot by maybe bumping your back foot up a couple times first.
And then when you feel stable and ready, you'll just see how it feels to lift that toe off the floor. Might be a little, might be a lot. Nice work. Activate that foot. Keep your right foot active. Nice. Take a breath Warrior two. Ground your foot. Release the bind. Sweep open. [00:26:00] Reverse warrior. Reach up and.
We're coming into side plank This time, bring your right hand to the floor. You can drop your right knee, or you can roll to the pinky toe side edge of your right foot. Now activate that top leg. You might lift it, you might keep it on the floor, but hug your thigh muscle into the bone. Activate your foot.
We're here for 3, 2, 1. Plant your hands and make your way through a flow. Do the next right thing
and we'll meet back together in downward facing dog.
Stretch your right leg behind you. Bring your heel to your bum cheek. Open up your hip. Either stay here or flip your dog. If you feel like taking that experiment of flipping nice work ground into your feet and [00:27:00] lift the center of your.
And then make your way back up and around three-legged dog. And we'll take the other side. I meant down WA downward dog. Yeah. Put your foot down, extend your left leg behind you. Bring your heel to your BU cheek. Open up your hip. And then if you're ready, flip your dog. Drop your foot over. Ground your feet.
Look at you all. Go Lift the center of your chest. Lift your pelvis. Beautiful. Work. So powerful. And then make your way back up and around downward facing dog. Kick your heels up, bend your knees. Look forward. Travel to the top of your mat. Halfway lift. Inhale, bold. Yogi toe lock. Open up your feet. Take your piece fingers to your toes.
Drop the crown of your head and take a little bit of movement. Notice what your breath is doing. [00:28:00] You've just done some challenging work, so just make conscious contact with your breath. Notice what your breath has to say about it all. Shake your head out.
Release your toes. Place your hands on your hips. Push into your feet. Stand up. Reach your arms over your head. Take a breath, palms touch at your chest chair pose. Bend your knees,
breath in. Bow forward halfway lift. Shoulder blades. Draw in. Left foot back high crescent lunge left foot back. Good back heel stays lifted. Stack your heel over the ball of your foot and then press through that back heel. [00:29:00] Your foot is active even when your heel is not touching the floor. Now find a softness in your back knee and then lift your pelvis forward.
When you soften your knees, you gain more access to your pelvis. Shoulder blades draw in. Take a big breath, palms touch at your chest, turn and twist to the right. You could put your left hand on the floor and twist from the ground, or you can hook your elbow over your knee. But keep pushing through that back heel.
Ground down through the ball of your foot. And use that back foot as your stability. Hug your thigh muscles in towards your center. You're here for 5, 4, 3, 2. One Warrior two unravel your twist sweep Open
Reverse warrior right hand goes up. Side angle pose. Bring your right hand to either the [00:30:00] floor a block or you can rest your forearm on your thigh.
Nice work. Take a half bind. Slide your left hand around your low back. You might tuck your fingertips to your hip crease, or maybe you just rest your hand on your low back.
Take a breath in, release your bind, bring your hands to the floor and make your way through a flow. Remember all of your choices. Just take the next right choice
and you'll meet me in downward facing dog. Stretch your left leg behind you, [00:31:00] high crescent lunge. Step your left foot forward. Keep your back heel lifted. Whether your knee is up or down, all of the same principles still apply. Squeeze your thighs together. Hug your belly in and find that softness in your back knee to lift the front of your pelvis forward.
Take a breath in, palms touch at your chest, turn and twist to the left. That might mean a hand to the floor or hooking your elbow over your knee, but keep squeezing in. Lengthen from tailbone to crown. We're here for five, four. Two, one Warrior two unravel your twist sweep open,
reverse warrior. Reach up and back and then make your way into side angle pose. That could be forearm to thigh, [00:32:00] hand to the floor, or a block. Whatever you're touching, press into that thing and then lift the underside of your body up, round down through your back heel and keep the integrity in your feet.
Now slide your top hand around your low back. Keep peeling your chest open even with that half bind. Keep your right shoulder open and stacked on top of your left
slowly. Release your bind. Take. Bring your hands to the floor. Look forward. Step to the top. Halfway lift, forward fold. Stand up tall mountain palms touch at your chest. We keep returning to this place. Chair pose. [00:33:00] Bend your knees
bow forward. Halfway lift. Shoulder blades, draw in right foot back high. Crescent lunge, right foot back. Arms reach up, palms touch at your chest, turn and twist to the left. You can hook your elbow or put your hand on the floor. Take a breath
warrior two. Sweep open and ground reverse warrior. Go up and back. Side angle pose.
This time we're coming into half Moon, so use your block or your fingertips to the floor. Step your fingers of the block a little bit more forward, and then bump your right foot up until you feel ready to balance on your left foot. Same [00:34:00] principles apply. Shoulder blades draw in a softness in your knee, gives you more access to lifting your leg.
Point your top big toe up towards the ceiling and angle your heel towards the floor.
Slowly make your way back to Warrior two. Step your foot back, reverse triangle. Straighten your front leg, reach your left hand to the sky,
and then bring your hands to the floor and flow. Make your way through the motions of the next right. Maybe you need to take it down a notch. Maybe you need to rest for a moment. Honor what you need in this moment and meet me back in downward facing dock.
Stretch your right leg behind you, high Crescent lunge. Step your foot forward. Push your feet [00:35:00] down. Rise up
palms. Touch your chest twist to the right. Either you hook your elbow or you bring your hand to the floor. Take a breath.
Open up Warrior two,
reverse warrior. Reach your right hand up and then we're coming into side angle a block. Forearm to thigh, fingers to the floor. You choose.
And now half moon step your block forward. Maybe your fingertips bump your left foot up until you feel ready to pick the foot up and balance on your foot.
Nice work[00:36:00]
Warrior two. Take a step back. Straighten your leg. Reverse triangle. Right hand to the sky. Reach and open up. This time, bring your hands to the floor. Look forward. Step to the top. Halfway lift bow forward. Gorilla pose. Open up your feet. Slide your hands under your feet, and let the crown of your head hang towards the floor.
Use your hands underneath your feet. Rather your feet on top of your hands, like a little wrist massage. You can wiggle your toes. You can shift the weight front and back and see how it feels on your hands.
Release your mind. Place your hands on your hips. Stand up. [00:37:00] Reach your arms up overhead, palms touch at your chest tree, pro tree pose. Bring your right foot to the inside of your left leg. That could be the ankle, the calf, maybe your thigh. Do what feels good to you. Find the tree pose that makes you feel strong and powerful.
Rooted and grounded. Embrace the energy of the tree. The tree is flexible. It is malleable so that it can withstand the wind.
The tree is mighty.
One more breath in. Bring everything to the [00:38:00] center and slowly return to the floor. And then we'll take the other side. Whatever you did recreate on the other side,
your ankle, your calf, your thigh is a kickstand. Hug your belly in and. Your right big toe into the floor. Ground down through your feet. Your powerful steady feet. Stretch the crown of your head up
and keep breathing.
One more big breath. Bring everything to the center. Ground your [00:39:00] feet to the earth. Reach your arms up overhead. Take a breath, bow forward, halfway lift. Left foot back. Pyramid pose. Take a generous step. Ground your heel at an angle. Grounding your heel at an at an angle allows your heel to relax to the floor.
So take as wide of an angle as you need. Start by lifting your chest up, length and tailbone to crown, and then bow forward over your front right leg, hands to blocks or even tinted fingers to the floor. Make a really nice.[00:40:00]
Take a breath in
and a breath out. Pivot to the left side facing wide leg forward fold. Turn your toes in. Bow your head.
Shake your head out.
Try walking your hands [00:41:00] forward. Press your hands or your fingertips into the floor and draw your shoulder blades in. Bow your head
and then flip your palms in the opposite direction. Your fingers. And walk your hands through your legs. Bow your head.
Walk your hands back to center. Catch your hips. Stand. Turn your right foot to face forward Reverse triangle, right hand to the sky, and then come into triangle pose. Bring your right hand to either the block of the floor or you can catch your ankle, your calf, or your knee. Draw your shoulder blades in, soften at the elbows.
Push your back heel down, and stretch the crown of your head in the opposite direction.[00:42:00]
Take an intentional breath.
Bring your right hand to the floor. Look forward. Step to the top of your mat. Halfway lift. Inhale, fold. Stand up Tall mountain pose. Bring your hands to your low back standing camel pose. Lift the front of your pelvis, draw your elbows and shoulders in, and lift the center of your chest.
Slowly come back up. Bow forward over your legs. Halfway lift. Inhale right foot back. Pyramid pose. Ground your foot at an angle. Start by lifting your chest length and tailbone to crown and then bow forward over your front left.[00:43:00]
Take a breath,
pivot to the right side. Facing wide leg forward fold. Do something a little different. This time you could bind your hands behind your back. You could catch opposite elbows or you could reach for your ankles or your heels. A twist is a good option too. Just do something a little different to create a new sensation.[00:44:00]
Slowly rise up. Turn your left foot to face forward. Reverse triangle. Stretch your left hand to the sky and then come into triangle. Pose hands high and low. A block the floor, or maybe you use your leg as a prop. Draw your shoulder blades in and lift through the underside of your body, meaning lengthen from your armpit through your.
Take a breath in. [00:45:00] Cat cow. Come to all fours. Move your body through a final couple, few rounds.
Locust pose. Come to your belly. Stretch your arms behind you, palms face up or palms face down. Whatever feels better on you. Lift your arms and your legs up off the floor and then pull your shoulder blades in. You've been practicing drawing the shoulder blades in towards your spine for the whole class.
Now we're doing some front side opening through backward bends. So importantly in backward bends, we organize everything into center line by drawing in the shoulders. Take one more big breath, lower down to the floor. Place one ear on the mat and just rest a moment.[00:46:00]
Floor bow, bend your knees. Reach for your feet. You could do your ankles, the tips of your feet, even your calves. If that feels better. Kick your feet into your hands and use the kicking to lift the center of your. Keep drawing everything on the backside in towards the center. Hug into your center line for 3, 2, 1.
Release your feet. Bring your other ear to the mat and rest a moment. Bend your knees windshield. Wipe your feet from side to side,
upward facing dog. Plant your hands, straighten your arms and lift the center of your chest. Find a softness in your elbows and draw your shoulder blades in. Expand collarbone to collarbone.[00:47:00]
Come up to all fours camel poses. Stand up on your knees. Bring your hands to your hips. Start by lifting the sen, the front of your body, and then lift your pelvis forward. Pull your elbows and shoulders.
With an inhale, come back up. Have a seat on your heels and you can either take a moment to be still or take a couple neck rolls from side to side. Whatever feels the most natural
bridge come to lie down on your back. Put your feet on the floor hip with a part. Lift the pelvis fo up towards the ceiling by lifting your hips. And you can interlace your hands underneath your back by walking your upper arm bones [00:48:00] in. Or you can grip the edges of your mat and give a gentle pull. Either way, you're drawing your shoulder blades into your spine and lifting the center of your chest, your sternum up towards the sky for five, four.
3, 2, 1. Lower down windshield. Wipe your knees from side to side,
and then we'll do it one more time. Come on up For your final backward bend, find your shoulders, draw them in towards your spine, and lift the front of your pelvis up towards the sky for 5, 4, 3, 2, 1. Supine butterfly.[00:49:00]
Just let your body rest for a moment. Take an inventory, notice how you feel.
Happy baby.
Behind your knees, rock up and down. Once or twice, come into boat pose balance on your sitting bones. You can put your feet on the floor, or you can hover your feet above the floor. Good. Either keep holding onto your legs or maybe stretch your fingers forward. We're here for 5, 4, 3, 2, [00:50:00] 1. Come up to a seat.
Nice work everybody. We're coming into more hip openers. You can. Reclined pigeon by coming to your back. You can take seated pigeon by crossing an ankle to the knee, or you can come to half pigeon by sweeping one leg behind you and keeping one leg in front of you. Decide which pigeon pose would be good for you today and consider what type of support you might give yourself.
It could be a block,
A block under the forehead for pigeon pose, or a block under the knee in seated pigeon. Give yourself the support you.[00:51:00]
Stay connected to your.[00:52:00]
Notice what sensations arise,
and then make your way into the other side. Take any transitionary moments that you need to break up any sensations and then make your way into the other side of your hip opening pose.[00:53:00] [00:54:00]
Stay connected to what you feel. Sensation, breath, and emotions are in access to the present moment.
They keep us anchored to the here and now.
And then make your way to a seat. Extend your legs in front of you. Pull your booty out from underneath you. [00:55:00] Reach your arms over your head. Take a full stretch, reach for your feet seated forward fold.
Take a little sway from side to side. See how that feels.
Reverse tabletop, bring your hands behind you. Also option to reverse plank by keeping your legs straight. You could also just put your hands on the floor and lift your chest.
Take a breath and lower down
time to go upside down. Options include bridge pose or I'm sorry, um, [00:56:00] waterfall pose by putting a block under your sacrum and lifting your feet off the floor. Plow pose into shoulder stand. You can also just lift your feet up, but find some way to elevate your feet over your hip.
You can take some movement with your ankles and your feet pointing and flexing, circling.[00:57:00]
If you're in shoulder stand, you can make your way to def Yogi's Pose. And after a few breaths there into a fish pose, if you have a block underneath you, you can stretch your legs forward and drape your body over the block. If you wanna try a new sensation,
if you're in fish pose, begin to make your way down. If there's a block underneath you, you can take that block out. Now,
pull your knees to your chest, open your arms into a T, drop your knees over to the right for a simple twist[00:58:00]
and look to the.
Come back to the center, take the other.[00:59:00]
Come back to the center. Give yourself a squeeze. Wrap your arms on your sh around your shins, or just pull your knees towards your body and give yourself a hug.
Supine, butterfly.
Rest your hands on your belly or by your sides, wherever it feels natural.
Take this moment, notice how you feel,
and then make your way into Shavasana. [01:00:00] Lengthen your legs. You can put something underneath your knees for support, or grab a sweater or a blanket, make your way into a comfortable resting position
and just take a rest.[01:01:00] [01:02:00] [01:03:00] [01:04:00]
A long intent. Breath in
and wiggle your fingers and toes.
Circle your ankles and wrists
and then take a full body stretch. Point your toes, pull your knees to your chest, and if it's comfortable to you, roll [01:05:00] over to your favorite side,
and then gently make your way up to a. And we'll transition to our seated meditation. So grab yourself something to sit on, blocks, bolster, cushion a pillow, something to elevate your hips a little higher than your knees. And find a comfortable resting position for your hands. Palms down. Palms up, or even one hand resting inside of the other.
Lift your shoulders up to your ears, roll them down your back, and lift the crown of your head up towards the ceiling or the sky.[01:06:00]
And first things first. Make conscious contact with your breath.
Without doing anything or changing anything about yourself,
notice the way the breath sounds.
Notice the way the breath feels.
The breath is an anchor to the present moment.
And anchors, just like anchors do. [01:07:00] They keep us from drifting away.
It doesn't mean there won't be distraction or there won't be movement.
It means that we have a place to return to
if there are distractions around you, whether it's sounds or people or things in your environment that take you away from the present moment,
the invitation is to simply return that you notice the distraction in your return to your breath, the sensation, the sound.[01:08:00]
It is the nature of the mind to wander. Thinking is what minds do.
It is not the purpose of meditation to stop one's thinking.
It is the purpose to release the thought and return to the breath.
Even if this happens 100 times,
we return 101,
we keep coming back[01:09:00]
and this is what makes it a.
We keep coming back
just when we think we've mastered the skill.
A thought or a distraction can quickly take us out of the present moment,
and so we just keep coming back.
You do not have to get it right,
you just have to be willing.[01:10:00]
Notice the weight of your hands.
Notice where your feet touch the floor,
check your posture and lift the crown of your head up just a little bit taller,
and then come back to the breath
the way it feels.
The way it sounds,
we'll spend two [01:11:00] minutes in silence together.[01:12:00]
A long, full, deep breath
and empty.[01:13:00]
Drop your chin to your chest and take a few neck rolls.
Reach your arms overhead, take a stretch,
and then bring your hands to your knees or the floor for a couple cat cows. Move your chest and your shoulders to break up any tension,
and then come to a neutral seat with your palms touching at the center of your chest.
Bring your thumbs to the center of your forehead. Bow your head towards your heart.
In honor of each one [01:14:00] of you and this practice that we share, I vow to you my sweet friends and say namaste.
Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.
-
30 Minute Yoga Practice | Yoga Nidra | For Recovery
❤️Welcome to the Baptiste Power Vinyasa Flow Yoga with Kari podcast Our mission is to create high-quality yoga audios. In these episodes you will find simple, but powerful yoga and meditation practices. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to join our family!
Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
_________________________________________________
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery themed yoga practices. This is your one stop shop for yoga, recovery, meditation, and all things Luminous!
=========================================
➡️➡️➡️Sign up for a FREE class with me
➡️➡️➡️Join my Patreon
🔥🔥NEW PODCAST ALERT🔥🔥
Since January, I’ve been working at a small day school teaching art and P.E. to children between the ages of 5-11.
The school is small, but full of personality.
With the weather being very characteristically spring-esque (in like a lion, out like a lamb and all), we had a beautiful day on Wednesday, so I decided to take the children to a nearby park.
The first group of children (the eldest of them all) played kickball, fought with each other furiously about the rules of the game, and had a great time.
The second group of children (2nd and 3rd graders) frolicked on a hillside plucking grass and daisies and throwing it in the air like confetti—fantastic.
The third group of children are kindergarteners and they were a more fickle crowd to please.
Kindergartener #1: Terrified to the point of paralysis about the dogs in the park.
Kindergartener #2: Wanted to go play with all of the dogs.
Kindergartener #3: Refused to play and clung to my hip.
Kindergartener #4: “If she’s not playing, then neither will I.” Clung to my other hip.
Kindergartener #5: “I have to go to the baph-room.”
Kindergartners #6 & #7: Held hands and ran amok.
Kindergartener #8: Aloof af.
Kindergartner #9: Deeply desires to direct all of the other kindergartners and me too.
Wooooooooooof, I was exhausted by the end of that day.
That's when I turned to my trusty stress-buster, Yoga Nidra.
It's like a magical reset button that helps me find my inner calm after a day of kindergarten chaos.
If you've ever felt like you're on the brink of pulling your hair out, Yoga Nidra might just be the mental massage you didn't know you needed.
In this week’s episode of Baptiste Power Vinyasa Flow Yoga with Kari, I offer you a Yoga Nidra practice.
Yoga Nidra is a powerful technique that helps to induce deep relaxation and facilitate the release of tension and stress from the body and mind.
It's often referred to as "yogic sleep" because it allows you to experience a state of consciousness that is similar to the moments just before you fall asleep.
During a Yoga Nidra practice, you lie down in a comfortable position and follow the guidance of my voice, which leads you through a series of relaxation techniques and visualizations.
The goal is to enter a state of complete relaxation while remaining aware and present.
If you find yourself needing a mental break, but don’t want a full blown nap-time, this Yoga Nidra practice is an excellent in-between option.
I hope you enjoy this week’s Yoga Nidra practice.
If you find yourself needing a break from anyone or anything, it’s a simple practice that you can lie down for.
No special equipment required, just a time to rest your eyes and your mind.
With love,
~Kari
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⭐ Thanks a lot for watching this video⭐
TRANSCRIPTS:
Yoga Nidra Practice
===Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptist Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every.
Just for you. Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend. Practice on. Hello my friend. Let's practice in today's practice.
We'll be doing a Yoga Nidra practice. Yoga Nidra is a [00:01:00] powerful technique that helps to induce deep relaxation and facilitate the release of tension and stress from the body and mind. It's often referred to as Yoic sleep because it allows you to experience a state of consciousness that is similar to the moments just before you fall.
During a Yoga Nidra practice. You lie down in a comfortable position and follow the guidance of your teacher, which leads you through a series of relaxation techniques and visualizations. The goal is to enter a state of complete relaxation while remaining aware and present,
come and lie down on your back.
Take time to arrange yourself so that you are completely comfortable and [00:02:00] able to stay in this position. For the next 20 minutes or so, be sure you have some cushion under your head for padding, maybe something under your knees for support and a blanket to cover you if you feel at all.
Become aware of yourself lying on the floor,
your whole body lying on the ground.
Become aware of the.
To visualize the room that you are lying in and listen to the sounds around you[00:03:00]
gradually bring the sounds closer in. until the sound of your own breath is in the foreground of your awareness and everything else, except my voice falls away.
Invite the body to relax, fully cultivating a sense of deep. Inner stillness
Yoga Nira is a meditative practice. The intention is to stay awake [00:04:00] and follow along on an inner journey
if you find yourself falling asleep. Gently draw yourself back to consciousness.
Repeat to yourself now three times. I am practicing yoga neidra. I will stay awake.
I am practicing yoga neidra. I will stay awake. I am practicing yoga nidra. I will stay awake
from within, connect to a heartfelt intention or a positive resolve about yourself. [00:05:00] Let the words formulate naturally. In a simple phrase such as letting go, I take this time to care for myself. You are welcome to use this phrase or work with one that emerges from within you. Repeat your resolve three times.
Now we begin the rotation of consciousness by taking a trip through the different parts of the body. Imagine that you are lying back in a shady grove. The soft, moist grasp beneath you, a light [00:06:00] breeze. Brushing each part as I name it, leaving it refreshed and invigorated. Move your awareness swiftly through the body.
Following along with my voice.
Beginning on the left side with the hand
thumb
index finger, middle finger ring finger. Pinky finger. Palm of hand. Become aware of the palm, the back of the hand, the wrist, [00:07:00] the lower arm, the elbow, the upper arm, the shoulder. The armpit,
ribcage, the left waist, the left hip, the left thigh kneecap the calf muscle. The ankle, the heel, the soul of the left foot, the top of the foot, the big toe, second toe, [00:08:00] third, fourth, and fifth toe.
Feel the whole left side of the body fanned with the passing breeze. The moist earth cradling you.
Moving to the right side
Thumb. Index finger, middle finger, ring finger, pinky finger, palm of the hand. Become aware of the palm, the back of the hand, [00:09:00] the wrist. The lower arm, the elbow, the upper arm. The shoulder, the armpit, ribcage, the right waist, the right hip, the right thigh. Kneecap, the calf muscle, the ankle, the heel, the soul of the right foot, the top of the foot, the big toe, second toe, third.[00:10:00]
Fourth and fifth toe,
feel the whole right side of the body fanned with the passing breeze. The moist earth cradling you.
Move your awareness to the back of the head.
Let it sink to the ground.
Feeling embraced by the soft cushion of grass.
Experience the sensation of moisture like dew [00:11:00] trickling down the back of the neck, along the spine, and across the back around the buttocks and down the backs of the legs.
Now go to the top of the head. Feel the top of the head and forehead fanned by the wind.
Now refreshing. Breeze blowing across the temples. The left eyebrow, right eyebrow and space between the brows
left eye, [00:12:00] then right the left ear, the right ear, left cheek. Right cheek, the nostrils, the tip of the nose, the upper lip, the lower lip, the chin, the throat, the left breast, the right breast. The heart center, the abdomen, the pelvis, a light gust brushing over your skin [00:13:00] like a feather.
Focus your awareness on the Naval Center, abdomen and pelvic girdle.
Let your attention gather there.
Have a sensate awareness of the rise and fall of the belly with the breath.
Notice a sensation of spaciousness within the belly and spaciousness all around the belly.[00:14:00]
With each breath, encourage a deep release and relaxation in the abdominal cavity.
Surrender the weight of the body to the cool embracing earth. And let the flow of the breath, like the flow of the breeze, waft within you and around you.
Feel the coolness of the air as it brushes the inside of the nostrils. And the back of the throat[00:15:00]
as you breathe in, say the word balance silently to yourself.
Let the exhale be slow and deep.
Feel the release of tension and say calm silently to yourself with each outgoing breath.
Inhale balance. Exhale, calm[00:16:00]
as you breathe in and out. Begin to imagine the inhalation breath first entering through the left nostril, and then the exhalation breath exiting through the right.
Then inhale through the right nostril
and exhale through the left.
Continued to breathe this way. Inhale left, exhale right, [00:17:00] and then inhale, right, and exhale left.
In inhale balance,
exhale, calm,
experience, the. Like an inner current, it's confluence coursing through you, like the gentle wind cleansing your insides, bringing complete balance and calm.[00:18:00]
Be aware. Of the content of your consciousness just as it is without any need to change or modify your experience,
relax and be with everything just as it is.
Be aware. Of being aware,[00:19:00]
bring your sensate awareness to your physical body. Thinking to yourself, I have a body and I am aware of this body.
This body experiences, different conditions of health and sickness, stress and relaxation. I have a body and I am aware of this body.
This body is an experience unfolding in my awareness.
I have a [00:20:00] body and I am more than the experience of this body. I am aware of this body.
Be aware of the emotions that come and go in this body.
I have emotions and I am aware. Of these emotions.
These emotions are experiences unfolding in my awareness,
changing sometimes contradictory[00:21:00]
swinging from love to hatred, from calmness. To anger from joy to sorrow.
I have emotions and I am more than the experience of emotions.
I am aware of these emotions arising in the field. Of unchanging awareness.
Be aware of the thoughts that run through the mind and are constantly [00:22:00] changing.
I have thoughts. , I have a mind, but I am more than this. Mind filled with thoughts, thoughts changing, chasing one another within this mind.
I am the awareness that perceives this mind. And it's constantly changing conditions.
Be aware of all the objects in awareness, sensation, feeling. [00:23:00] Thought and experience.
Notice how each arises in the ever-present field of awareness.
Say to yourself, I experience sensation, feeling. and thought
I am not separate from them.
All of these move within the field of my awareness.
I am the one who is aware of them.
I am aware and distinct from these movements.[00:24:00]
I am the one who is aware.
Now tap into the sensate feeling of this. I am. Who is aware?
Trace the feeling of I am down from the brain and into the body.
Locate and feel the bodily location of I am.
In the heart center
and rest in the [00:25:00] heart as the feeling of pure awareness,
be with the experience of I am without judgment. Free of any need to do or change,
simply be with the purity of I am
abiding in a sea of awareness.
A sea of consciousness.[00:26:00]
Return your attention to the flow of the breath.
Inhale balance.
Exhale, calm.[00:27:00]
Feel the ribcage and belly expand with each inhalation breath. And release. With each exhale,
become aware of your body lying on the floor.
Feel your body lying on the floor.
Become aware of the room around you,
the sounds around You
bring to mind [00:28:00] the heartfelt prayer from the beginning of the practice,
your own. Or the one offered earlier, letting go. I take this time to care for myself.
Repeat your resolve once again, three times.
Begin to gradually open your eyes,
let them open and close. [00:29:00] Several times
rocking gently between the interior world and the exterior world,
allow the eyes to naturally come to focus and receive the light. As they are ready,
then stretch your body,
curl your knees to your chest,
and then roll over to your favorite side.
For just a [00:30:00] few breaths
and then slowly transition to a seated position.
Bring your palms to. At the center of your chest and take a moment to notice how you feel.
Bring your palms to the center of your forehead and bow your head towards your heart
in honor of you. And me and this practice that we share, I bow [00:31:00] to you, my friend, and say .
Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.
-
8 Minute Yoga Practice | Tree pose | For Beginners
❤️Welcome to Baptiste Power Vinyasa Flow Yoga with Kari! Our mission is to create high-quality yoga podcasts for people in Twelve Step Recovery programs. In these audios you will find simple, but powerful yoga and meditation practices that support sustainable recovery. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to the channel to join our recovery family!
Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
_________________________________________________
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery themed yoga practices. This is your one stop shop for yoga, recovery, meditation, and all things Luminous!
=========================================
➡️➡️➡️Sign up for a FREE class with me https://www.luminousrecoveryyoga.com/free-class
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
🔥🔥🔥NEW PODCAST ALERT 🔥🔥🔥
When I was 18 years old, I packed up my purple Dodge Neon and I headed west for Humboldt County, California to attend Humboldt State University, where I would eventually receive my Bachelors of Arts in Religious Studies.
My advisor said, “People are going to ask what you’ll do with a Religious Studies degree. Tell them you’ll pray for a job.” 🤣🤦♀️🤷♀️
Humboldt County is home to some of the planet's oldest, largest trees (and many gorilla farming weed operations, but I won’t get into it 😂).
It was there that I discovered the majesty of trees. Trees so big that you can’t see to the top of them without laying your whole body on the ground to look up.
In this week’s episode of Baptiste Power Vinyasa Flow Yoga with Kari, I offer you a Tree Pose practice. It’s 8 minutes long and we focus on one single, solid pose.
Baptiste Power Vinyasa Flow Yoga is a dynamic and challenging style of yoga that emphasizes strength, flexibility, and mindfulness, making it a perfect complement to the grounding and transformative qualities of the Tree Pose practice in this week's episode.
Most of the time in a yoga class, we’re moving from pose to pose, sometimes rather quickly.
In this practice, you’re invited to slow down and ground down like a tree.
It’s a grounding practice, almost a standing meditation.
This could be a great little practice to start or end the day. Or maybe a way to break up a work block, and get out of your chair.
What principles can a tree teach you about yoga?
+Roots—Just as trees need deep roots to stand tall and withstand the elements, we too need a strong foundation.
+Steadiness— Trees embody the quality of steadfastness, standing tall and firm even in the face of adversity.
+Flexibility— Despite their strength and stability, trees are also flexible, bending and swaying with the wind and the changing seasons.
+Connection— Trees remind us of our deep connection to the natural world, and the importance of honoring and nurturing that connection.
+Growth— Finally, trees teach us about the power of growth and transformation.
What would it feel like to pick one of these qualities and bring it into your yoga practice today?
With love,
~Kari
-------------------------------------------------------------------------------
⌚ New yoga and recovery videos EVERY Monday ⌚
👉 Subscribe to my channel. And press the bell🔔 icon.
--------------------------------------------------------------------------------
👉 Don't forget to tell us your opinion in the comments below.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://bit.ly/3yCNqxe
❤ Facebook: https://bit.ly/3LdrqAN
❤ Website: https://www.luminousrecoveryyoga.com/
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Mail: [email protected]
⚠️ "DISCLAIMER:⚠️
This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONal purpose only. ⚠️
⭐ Thanks a lot for watching this video⭐
#yoga #treepose #tree #yogapose #yogaposes #yogaposesforbeginners #beginners #beginnersyoga #grounded #ground #grounding #groundingmeditation #groundingtechniques #baptiste #recovery #recoveryispossible #trees #breath #breathe #kari #luminous_recovery_yoga #vinyasa #yinyoga
-
20 Minute | Flow Like Water | Vinyasa Yoga Practice
❤️Welcome to the Baptiste Power Vinyasa Flow Yoga podcast! Our mission is to create high-quality yoga podcasts for people in Twelve Step Recovery programs. In these audios you will find simple, but powerful yoga and meditation practices that support sustainable recovery. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to the podcast to join our recovery family!
Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
_________________________________________________
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery themed yoga practices. This is your one stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this video ???
=========================================
➡️➡️➡️Sign up for a FREE class with me https://www.luminousrecoveryyoga.com/free-class
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
🔥🔥🔥NEW PODCAST ALERT 🔥🔥🔥
I’ll never forget my first major winter storm in Portland.
It was 2016, and I had moved to Portland from Chicago in 2014.
Being a starchy mid-western girl, I understood a winter storm, or so I thought.
I learned that snowy winter storms do not happen frequently in Portland, therefore the city does not provide the full infrastructure I was used to having during such a phenomenon.
When snow falls in Portland, the city stops for the most part. Chaos ensues, and sometimes, unable to climb icey hills, people abandon their cars on the side of the road.
During this 2016 snow-pocalypse, I had been granted early release from work.
Ice and snow are water. Water is a powerful force of nature.
Water has unusual properties that make it different from other liquids. It is the only common substance that is naturally found as a solid (ice), liquid (water), or a gas (water vapor).
Water is malleable and it takes the shape of any container it’s being held in like a cup, bottle, or a riverbed. This is a valuable lesson we can apply to our lives.
Just like water, we too can be malleable and adapt to the circumstances around us.
Life is full of challenges and obstacles, and it's important to learn how to flow around them instead of resisting them. We may not always be in control of our external environment, but we can control our response to it.
It means being flexible and adaptable, and not being afraid to step outside our comfort zones. Just like water can change its shape and flow around obstacles, we can change our mindset and attitude to overcome challenges.
This week’s episode of Baptiste Power Vinyasa Flow Yoga with Kari is called Flow Like Water.
Maybe you can relate—sometimes I feel like I’m floating down the river of life, completely immersed in the flow and beauty of it all. Other times, I feel like a 1982 Toyota Camry with bald tires trying to get up the icey hill of life, ready to abandon the mission on the side of the road.
I love taking this principle to the mat. Water is a valuable teacher. Its malleability and ability to adapt to its surroundings can teach you important lessons about being open to change, finding your own path, and taking care of yourself. I invite you to welcome the element of water into your practice this week. Flow is the absence of resistance. What does it feel like to move like water?
The nice thing about having classes on-line is that most of us were still able to gather for yoga this week, despite the weather. I’d love to see you live for class soon. If you have any questions, don’t be a stranger.
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⌚ SCHEDULE:
⌚ New yoga and recovery videos EVERY Monday ⌚
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👉 Don't forget to tell us your opinion in the comments below.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://www.instagram.com/luminousrecoveryyoga
❤ Facebook: https://www.facebook.com/luminousrecoveryyoga
❤ Website: https://www.luminousrecoveryyoga.com/
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❣ SPONSORED ❣
No, this video was not sponsored
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📧 For Business Inquiries 📧
Mail: [email protected]
⚠️ "DISCLAIMER:⚠️
This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONal purpose only. ⚠️
⭐ Thanks a lot for listening⭐
With love,
~Kari
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➡️➡️➡️Check out my *new* video rental library https://momence.com/video/plugin/27863
Here's a 60 minute bonus practice for you lovelies!
I started a new video rental library. You can rent individual practice videos or join with an on-demand subscription. I will be adding to this library several times a week. I'm in the process of transferring many videos over from one platform to another, so in the next two weeks it will be chalk full of videos for you!
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18 Min Vinyasa Yoga Restore practice
❤️Welcome to Baptiste Power Vinyasa Flow yoga podcast! Our mission is to create high-quality yoga podcasts for people in Twelve Step Recovery programs. In these videos you will find simple, but powerful yoga and meditation practices that support sustainable recovery. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to the channel to join our recovery family!
Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
_________________________________________________
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery themed yoga practices. This is your one stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this video ???
=========================================
➡️➡️➡️Sign up for a FREE class with me https://www.luminousrecoveryyoga.com/free-class
Sometimes I can get myself into a real tizzy.
A tizzy comes with an entire set of physical, mental, and emotional reactions. Over the course of time, in getting to know myself better, I’ve learned to identify a tizzy when it’s happening in my body.
Physically, my body temperature becomes dysregulated and can shift between extreme hot and cold. My body begins to shake and I feel an emptiness in my gut. My breath is shallow, and my heart rate pounds.
Mentally, my thinking becomes distorted. My thoughts move really fast and it becomes difficult to follow a train of thought. In fact, my “train of thought” becomes a full on train wreck.
Emotionally, things get extreme. Whatever emotional state I’m experiencing in the tizzy will become amplified—this might vacillate between extreme highs and lows.
When moments like that arise, the best thing I can do for myself is to stay close to the ground.
I mean this metaphorically, but also literally. The closer I can get my body to the ground, the better. Sometimes, putting my body on the floor is the most literal way to get grounded.
This week’s episode of Baptiste Power Vinyasa Flow yoga with Kari is called Restore. It’s an 18-minute practice that keeps your body low to the ground.
Maybe you can relate— being in a tizzy is not a generally comfortable experience. When I’m in a tizzy not much else can happen until I get my body to settle. A tizzy creates a bundle of stress and anxiety. That’s why having a yoga practice has been so crucial for my recovery.
Yoga is a power greater than me that can restore me to sanity.
I love taking this principle to the mat. Yoga can help to reduce stress and anxiety. When a tizzy settles in, yoga is a way to bring yourself back to the present moment. When the mind and emotions begin to spin, you can restore yourself to presence through the physical body. Putting your body physically on the ground can become a lifeline for generating ease and calm in an upset system. When you increase strength and resilience in your body, you increase strength and resilience in your mind and emotions. What affects one area of the body, will affect the complete system.
The next time you find yourself in a tizzy, notice what your body is doing. How does the body physically respond to your thoughts and emotions? The body is powerful and if you’re listening, it will tell you everything you need to know in the moment.
I hope you enjoy this week’s practice. It’s available on Youtube, Apple Podcasts, and Spotify.
If you’re ever wanting something specific, hit ‘reply’ and let me know. I love taking requests and might integrate that into an upcoming practice video.
-------------------------------------------------------------------------------
⌚ SCHEDULE:
⌚ New yoga and recovery videos EVERY Monday ⌚
👉 Subscribe to my channel. And press the bell🔔 icon.
--------------------------------------------------------------------------------
👉 Don't forget to tell us your opinion in the comments below.
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://www.instagram.com/luminousrecoveryyoga
❤ Facebook: https://www.facebook.com/luminousrecoveryyoga
❤ Website: https://www.luminousrecoveryyoga.com/
---------------------------------------------------------------------------------
❣ SPONSORED ❣
No, this video was not sponsored
--------------------------------------------------------------------------------
📧 For Business Inquiries 📧
Mail: [email protected]
⚠️ "DISCLAIMER:⚠️
This Channel DOES NOT Promote or encourage Any illegal activities, all contents provided by This Channel is meant for EDUCATIONal purpose only. ⚠️
⭐ Thanks a lot for watching this video⭐
With love,
~Kari
-
22 Minute Chair Yoga Flow with Balancing Poses
❤️Welcome to the Baptiste Power Vinyasa Flow Yoga podcast! Our mission is to create high-quality yoga podcasts for people in Twelve Step Recovery programs. In these audios you will find simple, but powerful yoga and meditation practices that support sustainable recovery. We welcome all levels, all bodies, all genders, and all recovery programs! SUBSCRIBE to the podcast to join our recovery family!
Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
_________________________________________________
Join the Luminous Recovery Yoga online studio! Your online membership includes LIVE weekly yoga classes with Kari and access to a full video-on-demand library with styles like Vinyasa, Yang/Yin, Mellow flows, Power flows, and Recovery themed yoga practices. This is your one stop shop for yoga, recovery, meditation, and all things Luminous!
📣 Please tell us what you think of this video ???
=========================================
➡️➡️➡️Sign up for a FREE class with me https://www.luminousrecoveryyoga.com/free-class
🔥🔥🔥NEW PODCAST ALERT 🔥🔥🔥
I’ll never forget the time I was frantically trying to get to yoga class.
This was a common occurrence for me when I first started practicing in a yoga studio.
The class started at 4 pm. I would leave work *promptly* at 3:20, which in theory was supposed to give me enough time to get to the studio, put my yoga pants on, and be in the room ready for class.
However, even one snag, like an emergency vehicle passing by, or the average Portlanders resistance to merge into traffic, could put a wrench in my tightly planned schedule.
On this one particular day, I was working very hard to get to class on time, but there was traffic over the Ross Island Bridge and things were moving like molasses.
I knew I was going to be late, but how late was the question.
I took matters into my own hands:
Accept the things I cannot change➡️ traffic ✅.
Courage to change the things I can➡️ this is where things got weird.
I decided that if I could change my clothes right now, it would save me time once I arrived at the studio, thus making me less late.
So, I did that. 🤦♀️
What people in the other cars saw that day, I’ll never know.
Next, I had to change pants—this was the tricky part.
Maneuvering my feet on the pedals, while taking off one pair of pants and putting on another (sweating like crazy, mind you) was just an experience I’ll never forget.
Without creating a major traffic accident, getting arrested for public indecency, or being a distracted driver, or a combination of all three, I changed into my yoga pants on the Ross Island Bridge.
Sometimes, I wonder if a parallel universe exists where I caused a bridge accident with my yoga pants bound up at my ankles and massive amounts of butt sweat on my car seat. I thank Higher Power I’ll never know.
Now, all of that to say that if virtual yoga had been a thing at the time, I would’ve just gone home, changed pants, and taken the class online.
It would’ve given me the chance to attend class without making a splashy entrance, or sketchy decisions whilst driving over a body of water.
I notice that some studios are eliminating their online options now that the “pandemic is over.” (Although, that’s a debatable statement.)
Having choices is important. The choice to attend a class in-person and online has been a game changer. Sometimes you wake up with a scratchy throat, can’t leave the house, have a two year old, or need a little extra time.
Even greater a choice, is having the option to take a succinct, potent little practice on YouTube/Apple Podcasts/Spotify with Kari. Or a longer practice through a members-only video-on-demand library.
This week’s episode of Baptiste Power Vinyasa Flow Yoga with Kari is Chair Yoga with Balancing. You’d be so surprised what you could do with a chair in yoga.
Now, I know what some of you might be thinking—I don’t need a chair to practice yoga.
Using a chair in your yoga practice can provide a stable base for balancing poses, allowing you to focus on your breath and alignment rather than wobbling around like a drunken sailor.
-------------------------------------------------------------------------------
⌚ SCHEDULE:
⌚ New yoga and recovery videos EVERY Monday ⌚
👉 Subscribe to my channel. And press the bell🔔 icon.
--------------------------------------------------------------------------------
Thank you for supporting “ Luminous Recovery Yoga ” you can follow me on the Social Media Links Below:
❤ Instagram: https://www.instagram.com/luminousrecoveryyoga
❤ Facebook: https://www.facebook.com/luminousrecoveryyoga
❤ Website: https://www.luminousrecoveryyoga.com/
---------------------------------------------------------------------------------
📧 For Business Inquiries 📧
Mail: [email protected]
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Download your FREE episode guide➡️➡️➡️https://www.luminousrecoveryyoga.com/integration
🔥🔥🔥NEW PODCAST ALERT 🔥🔥🔥
Did you hear the amazing news that Katie Presley is joining the Luminous Recovery Yoga teaching schedule? 🥳
I can’t tell you how happy this makes me. Wait, yes I can (this is my newsletter 🤣)!
Katie and I started practicing and teaching yoga together years ago. She has huge compassion and love for students.
One of Katie’s greatest teacher strengths is how radically inclusive her teaching style is.
She provides an experience that skillfully harnesses rigor, kindness, and choice.
If you walked into class and said your legs and ass were broken, Katie would find you a pose that didn’t include butts or knees. It’s one of her superpowers.
It’s my goal to grow Luminous Recovery Yoga. One of the things I’m learning about growth, is that I can grow without having to do all the work myself.
Integrating others into the growth process creates opportunity for us all. Asking for help and support creates space for people to give and generate an offering.
This week’s episode of Baptiste Power Vinyasa Flow Yoga, a continuation of this month's practice theme of integration, is called integrate and chill.
Integration is an invitation to create yourself as whole. One way I like to envision integration is through the imagery of an open hand.
An open hand is neither grasping (think of a closed fist ✊) or averting (the hand that pushes away✋).
An open hand is neither attaching to the experience or shunning it away.
The open hand is simply welcoming what is. It is an invitation to integrate all of the pieces. Some pieces I would rather hold onto closely. Other pieces I would rather push away and pretend it never happened.
Maybe you can relate—sometimes I talk myself into the idea that I need to do this whole life shebang by myself (grasping ✊).
I get confused and think that accepting help makes me weak (averting ✋).
Greeting life with an open hand is seeing myself as an interdependent being that is part of a much larger picture.
I am one piece of the puzzle, not the puzzle. I am greeting life on life’s terms.
This gives me the opportunity to call all the parts of myself and integrate.
I love taking this principle to the mat. Yoga can help you to become more aware of your body, thoughts, and emotions, and to learn how to work with them in a constructive way. The practice teaches you to cultivate being present in the moment and being aware of your thoughts, feelings, and surroundings. A connection with inner self is the path to integration. When you integrate, you can chill and let yourself be, just as you are.
I created an interactive PDF to get your juices flowing about integration. You can use this guide on its own or as an accompaniment to the episode. It contains some thoughtful questions for consideration you might find helpful.
Download your FREE episode guide➡️➡️➡️https://www.luminousrecoveryyoga.com/integration
If you’re seeking a kind and compassionate place to practice yoga, consider joining us in the Luminous Recovery Yoga studio.
You can attend in-person, online, through the library archive, or a combination of all the ways.
If there’s a class time you’re seeking that isn’t being offered, hit reply and let me know what you need. This will help me consider the needs of the community when creating a new class time.
I wrote you a haiku on integration:
I think you are cute.
Integrate and chill, my friend.
Today, life on life’s terms.
With love,
~Kari
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
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Download your FREE episode guide➡️➡️➡️https://www.luminousrecoveryyoga.com/integration
🔥🔥🔥NEW PODCAST ALERT 🔥🔥🔥
One major change that occurred for me in 2022 was finding sobriety. As of writing this, I have 137 days weed and alcohol free. 🎉
On New Year's Eve I had the honor of being the front door ticket taker at a big party where roughly 300 people rang in the new year with upbeat electronic music. It was a full on blast. Bringing my grounded, sober presence to the door was service to the community and to myself. In my experience, this is what integration feels like—I get to invite my whole self to the party without trying to hide, shirk, or minimize parts of myself. 🥳
It feels appropriate to start out the new year with the theme of integration for this week’s yoga practice episode of Baptiste Power Vinyasa Flow Yoga with Kari.
Integration is about bringing together all the different parts of yourself - physical, emotional, mental, and spiritual - and finding harmony within. It's about accepting yourself as you are, with all your imperfections and flaws, and finding a way to be present with whatever arises in each moment.
Maybe you can relate—integrating all those parts of yourself can be a real challenge. It's easy to get caught up in the stress and chaos of daily life, and before you know it, you're a hot mess of jumbled up emotions and thoughts. 🔥
But that's where yoga comes in! By taking a few minutes to focus on your breath and body, you can start to untangle all those knots and find a sense of cohesiveness and clarity.
One way I like to think about integration is by inviting all the different parts of myself to a tea party.🫖☕
I envision each part of myself as a separate guest, and I invite them all to come together in a space of acceptance and understanding. It's amazing how much can be resolved when you give each part of yourself the opportunity to be heard and seen.
So, as we welcome in the new year, let's make a commitment to bring more integration into our lives, on and off the mat.
To help you get started, I've created an interactive PDF guide with some thoughtful questions for consideration. You can use this guide on its own or as an accompaniment to this week's episode, which is a potent integration practice.
Download your FREE episode guide➡️➡️➡️https://www.luminousrecoveryyoga.com/integration
And once you’ve listened, consider joining me for a LIVE yoga class in-person or virtually. Come and find out how it feels to bring your whole self to the mat.
Join me in ringing in the new year with a little bit of integration, a whole lot of laughter, and an invitation to bring your inner hot mess to tea. Here's to all of you!
With love,
~Kari
If you enjoy this content, please consider joining my Patreon.
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
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Download your FREE episode guide➡️➡️➡️https://www.luminousrecoveryyoga.com/balance
Join Tier 3 Certified Baptiste Yoga Instructor, Kari, for a balancing flow sequence. Notice the way your breath moves and flows throughout this practice. This practice is challenging, but as always, find your own way through it. It doesn't have to look perfect, and you don't have to get it right. Feel free to try things even when you don't exactly know what you're doing. We end with a short savasana. If you enjoy this content, please consider joining my Patreon. ➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
I’ll never forget the time I was in a hard af hot yoga class with a challenging teacher.
I was holding a crescent lunge twist and the teacher kept encouraging us to go deeper.
I was deep into this twist, lost my balance, and ran (literally) into the woman on the mat next to me.
I knocked her over like a bowling pin 🎳and that's when I hit the wall🤡.
Unnecessarily—she apologized to me. It felt very important to remind her that I was the one that rammed her over. I was embarrassed and fortunately no one was hurt. Sometimes when trying to balance, it doesn't turn out the way I had intended.
Ah, balance. That S.O.B. 🤣
This week’s practice video is a balancing sequence. At one point in the video, I definitely fell into the wall. Apparently, that’s my thing. Lol.
What can balancing on one foot teach a yoga practitioner? That balance is bull💩.
We do not have to get it right, look good, or nail the pose in order to give ourselves permission to try something.
When talking about the 50/50 work-life balance, my teacher and mentor Amy Porterfield says, it doesn’t exist. However, work-life integration is possible if we’re intentional about it.
What does integration have to do with balance?
To ‘integrate’ means to combine one thing with another so that they become whole. What if you can give up the idea that balance means we need to get it right? Rather, embrace the willingness to try it, mess it up, and get back up without the feelings of frustration, guilt, overwhelm, and failure.
Instead of standing on one foot for the sake of nailing the perfect pose, you can create yourself as whole through your intentionality, focus, and presence regardless of how it turns out.
What if learning how to balance is really learning how to fall, dust yourself off, and stand back up?
Perhaps the lesson is what you learn by trying to stand on one foot, not the balancing act itself.
Maybe you can relate—when I can’t balance on my feet, it’s usually because there’s a lot of shit going on in my head. Balancing on one foot requires presence. Presence can be hard to come by some days.
So what if, rather than striving for balance, whether it's work-life balance or physically attempting to stand on one foot—the goal is to stay present in our exploration for wholeness?
This is an invitation to bring your whole self to the party, even on days when falling over and hitting the wall is what the universe ordered. 🥳🎉
I created an interactive PDF to get your juices flowing about balance. You can use this guide on its own or as an accompaniment to the episode. It contains some thoughtful questions for consideration about balance in your life and practice.
Download your FREE episode guide➡️➡️➡️https://www.luminousrecoveryyoga.com/balance
And once you’ve listened, consider joining me for a LIVE yoga class in-person or virtually. Come and find out how it feels to practice imperfect balance on your mat. If you hit the wall, I promise not to apologize 🤣😘
With love, ~Kari
#yoga #flow #baptiste #vinyasa #breath #beginner
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Download your FREE episode guide➡️➡️➡️https://www.luminousrecoveryyoga.com/baptisteflow1
Join Tier 3 Certified Baptiste Yoga Instructor, Kari, for a short, relaxed, chill flow sequence. Notice the way your breath moves and flows throughout this short practice. As always, we end with a short savasana. If you enjoy this content, please consider joining my Patreon. ➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
Love you, friend!
#yoga #flow #baptiste #vinyasa #breath #beginner
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To all of my beautiful listeners, please take a moment to listen to this update. This podcast will now be updated bi-weekly.
Check out my other creation Luminous Recovery Yoga podcast, which will be produced on the other weeks. You can find that here:
https://www.luminousrecoveryyoga.com/podcasts/luminous-recovery-yoga-podcast
Please, consider joining my Patreon as it helps to keep the creative content flowing. You can join at any level that works for your budget.
https://bit.ly/3CaKmuY
Lastly, I teach four LIVE weekly classes. You can attend on Zoom with my stellar audio/visual setup. You can see and me hear clearly, and I even offer verbal assists if you keep the camera on. If you join at the membership level, as a bonus you will receive a recording of each class.
https://www.luminousrecoveryyoga.com/class-schedule-and-pricing
If you have any questions email:
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➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
Join Tier 3 Certified Baptiste Yoga Instructor, Kari, for a fun vitality and equanimity flow sequence. This practice will take you through a combined sequence of powerful vitality poses blended with some balancing postures. Notice the way your breath moves and flows throughout this short practice. As always, we end with a short savasana. If you enjoy this content, please consider joining my Patreon.
Love you, friend! #yoga #flow #baptiste #vinyasa #breath #beginner
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➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
Join Tier 3 Certified Baptiste Yoga Instructor, Kari, for a warrior flow sequence. This practice will take you through a sequence of powerful warrior poses 1, 2, and 3. Notice the way your breath moves and flows throughout this short practice. As always, we end with a short savasana. If you enjoy this content, please consider joining my Patreon. Love you, friend! #yoga #flow #baptiste #vinyasa #breath #beginner
-
➡️➡️➡️Join my Patreon https://bit.ly/3CaKmuY
Join Tier 3 Certified Baptiste Yoga Instructor, Kari, for a fun vitality and equanimity flow sequence. This practice will take you through a combined sequence of powerful vitality poses blended with some balancing postures. Notice the way your breath moves and flows throughout this short practice. As always, we end with a short savasana. If you enjoy this content, please consider joining my Patreon.
Love you, friend!
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